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Dr. Oz’s Bone-Booster Plan

From the day you’re born until your mid-30s, new bones are formed faster than old bone is removed, keeping your skeleton healthy, strong, dense and flexible. After 35, this delicate process begins to reverse, putting you at risk for bone loss and fracturing that could cripple your 50s. Dr. Oz welcomes orthopedic surgeon Dr. Vonda Wright to share a bone-boosting plan.

After age 35, when our skeletons gradually lose density and can slowly weaken with time, many American women will be put at risk for osteopenia, the thinning of bone density to an unhealthy level. Experts estimate that 34 million Americans suffer from this condition, the vast majority of them women. Do you know your risk? It’s not surprising that smoking and alcohol abuse can devastate bone density as you age. If you are currently a smoker, quit – it’s the single most important thing you can do for your health. Follow Dr. Oz’s Kick the Habit plan.

Vitamin K2 found in egg yolk; kefir, a cultured, fermented milk product; and fermented cheese, like cottage cheese, helps to prevent excess bone loss and increases bone density in people with osteoporosis.

Iron is also essential for bone formation. Add 18 mg a day to your daily supplements dose.

Bone-Boosters for Your 50s

The majority of women in this age group don’t get enough protein. Adding increased amounts of protein to your diet helps with bone growth and helps reduce hip fracture risk. Examples of healthy protein are legumes and eggs, or try soy protein found in soy milk, edamame and tofu.

This decade brings about one of the biggest physical changes for women: menopause. As one approaches menopause, their vitamin needs change drastically:

Calcium increases to 1200-1500 mgs a day.

Iron decreases to 8 mg per day if you are a woman who is still menstruating in her 50s. After menstruation ceases, eliminate iron supplements from your bone-boosting plan.